“Please Change These 4 Quarters For 100 Pennies.” -No One Ever! Remembering Quality In A Society Obsessed With More

quality quantity

Everybody knows about quality over quantity, we’ve all heard that term.  But it seems to be a value lost in today’s consumer driven society where we mustn’t necessarily have just the really good things we need, but keep up with the Jones’ as have everything, stuff we don’t need. Stuff that gets delegated corner-dust-collector after a single use that causes it to malfunction (or did it ever really work as well as was promised?). Stuff that overfills our closets, and creates mountains of questionable boxes in our garages. So much stuff that we forget about it, don’t even care about it, let it get auctioned off from our storage spaces!

And then we carried it into the way we live. We forgot about quality of what we do and started trying to do everything. We have mile long to do lists, task lists so in depth we need “smartphones” to keep track of everything, because planners were bulging and overflowing and could no longer handle the chaos of our lives, but somehow we’re supposed to? We run from the moment we get up and ready, drop off kids, go to meetings, lunchtime chiropractic appointment, wade through a sea of email, pick up the kids, grocery shop, drop them at soccer, go to the gym, pick up kids, make dinner, and don’t forget lunches for tomorrow, did I shower after the gym? Crap! I better shower, go to bed. Repeat tomorrow.

No real moments to ourselves, and in those moments we do have we rush through, just trying to get it all done. I’m going to suggest, in those moments to yourself, those things you do for yourself, that you slow down, and remember quality counts.

As a trainer one of the biggest myths and challenges I have to break is the belief that more is more. As someone who’s dealt with injury (not related to doing too much fortunately) I had to relearn a lot of movement patterns. I learned that quality of movement is so important, while quantity can take you back weeks or even months. But with my clients I often have to explain to slow down, the workout will not be more valuable if you combine poor form to “cheat” using stronger muscles but get more reps in, it won’t have the effect you want. Nor will doing more workouts and not getting adequate recovery. And obviously, but I’m going to point out eating lots of crummy food over some quality food.

As obvious as it seems I’m going to go into that a little deeper, because it’s important when it comes to treats. Would you rather eat a large slice of passable  boxed cake or a sliver of decadent bakery fresh cake? In fact when it comes to all of the tastier foods why would you choose low grade food that doesn’t fill you or leave you feeling good when you can thoroughly enjoy half that quantity of something truly divine?

CREATE ‘s third core value is quality and results, it’s so important we ingrained it in the business, so:

Begin asking yourself, is this worth the time? Let’s face it, that list I made sounded busy and yet it doesn’t encompass even and eighth of the things we do in a day. Nix or reduce those quality thieves, that are just filler quantity “do more” kind of stuff.

Remember quality of movement during your workout!

Ask yourself when indulging if it’s worth it, when does it stop being worth it? Stop being enjoyable? Are you even paying attention while you fill up on junk?

Take the time to figure out what you’re spending your time and energy on. And how you can bring the quality back and relieve your self of the responsibility of too much. That’s some quality time well spent.

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© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness with appropriate and specific direction to original content.

Hole-y Diet: is something missing from your diet? Has it’s been “fixed”?

I’ve been seeing a lot of the popular lifestyle diets lately touting the benefits of eating healthy food (awesome!), and balanced meals (balance is good throughout the day the meal itself doesn’t have to be super-balanced, in fact certain types of food at certain times can be more beneficial when you’re ready to go there), but then I look at the meal plan and “healthy foods” in the eyes of the diet’s creator often do not include whole unprocessed foods, or omit “foods” that we know to be carcinogenic, and some are still leaving out or drastically limiting macronutrients (carbohydrates, proteins, and– healthy–fats).

Let me point out that you can be on a vegetarian, gluten-free, dairy-free or vegan and still meet all of these major requirements; I am not judging an overall lifestyle choice (or in the case of some folks illness or digestibility issues).

I do wonder about questionable advice that stems from omitting all fats, including healthy fats naturally contained in foods such as nuts, seeds, and avocados for example. We know that processed fats aren’t good, but no fats at all? While we overeat processed fats in our society and many of us suffer from heart disease, fats are needed for cell building, vitamin assimilation (the breakdown and uptake of vitamins into our bodies), and proper hormone function. In case you don’t know hormones are also what controls our metabolism, appetite, and sex hormones (which is why very lean women often don’t menstruate) so if they are out of whack then you’re ability to regenerate cells, get the vitamins you need, your metabolism, appetite, and even reproductive systems might suffer too, making the diet seemingly unsustainable.

But this was less of a concern than a few recent diets I’ve looked at that included low-fat mayo and sour cream, “fruity” yogurts that contained no sugar, no fat, and other not-so-real “foods”. If you think that’s food just consider the confusing idea: products that are made of fat somehow made to be low-fat. Huh?! That’s not possible unless the food is not even what it says it is!

Engineered food doesn’t make sense, and isn’t good for you. It contains things that are not even food (like wood. Yes, actually!), and parts of food that have been broken down so they are no longer in any way nutritionally valuable and are just in it for flavour/texture/colour. Often they don’t breakdown well in our systems, or the chemical composition turns it into something completely different, once these foods are broken down into their various parts.

Fruity yogurts often contain little to no actual fruit, and if there’s no fruit and no sugar you’re eating artificially flavoured, coloured and sweetened yogurt, and most of them have fillers like corn starch and gelatin (both of those are broken down bits of whole foods) to help improve the texture. I think before they put all the other funny stuff in it the texture and taste of yogurt with fruit was just fine. That’s not just me right? Those are just a couple of examples.

If the overuse of non-organic soy/meat substitutes, heavy consumption of meat/fish/animal products, lots of supplements and replacement foods, or lots of foods your grandparents wouldn’t have understood the concept of (not never heard of like chia seeds, but wouldn’t understand, like low-free ice cream) are involved, then you should probably take a closer look at whether this diet is sustainable and healthy for long term consumption. Is the maintenance plan holistic? Most diets don’t offer good long term lifestyle choices. If you’re going to put in all that effort  there should be long term potential for long lasting healthy results, changes that are actually good for your body, fulfill your nutritional needs, and leave you feeling awesome!

 

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THE NINJA: September 2014

Contents of this month’s edition includes:

Article: Sucralose or Supergross?

Om Nom Nom: 3 ways to grill corn

Quotable: About feeling awesome

Photos: parachute sprints, the B&O run for YWCA, and the Ovarian Cancer Walk of Hope (Walk of Hope photos courtesy of Joan Honsberger with much gratitude)

Link to a more legible THE NINJA here

For Ninja results so fast you didn’t see them coming check out our Awesome Results Program™ here.

The Ninja Spetember 2014

The Newest edition of THE NINJA

You Can’t Always Eat What You Want: but if you try sometime you just might find you get what you need

If you missed last week’s installment check it out, this is Part II. Last we talked portions, servings, and knowing what this all means to your nutritional needs and your health and fitness goals. It’s a good place to start when you’re not sure how to start making dietary changes. This week we’re looking at what to eat, or in some cases what not to eat when you’re looking to start a health and fitness program.

So let’s start with the very basics, you know it, you probably don’t want to hear it, but it is absolutely crucial to your success. The advice goes something like no more Coronas, Hagen-Dasz or Cheetos. Eventually you can be human and indulge in a treat here and there. But those aren’t foods, they are calories that serve no purpose to your system. When you look to not just lose a few pounds that you’ll gain back again (and often, a few more pounds), and want to truly end the cycle of insanity, you need to start looking at food as fuel; that sounds soooooo boring, I know! Let me tell you how much I don’t eat boring food, and I would never succeed at staying healthy and fit if it had to be. You’ll have to start working with herbs and spices and interesting ideas and preparation techniques (interesting not hard), but it can be easy and tasty. Life doesn’t have to be all broiled chicken breasts and steamed broccoli!

You may try to fool yourself into saying that some things that aren’t good are okay. But you know that a microwave dinner with a section of veggies, a protein, and a starch only sounds good until you see all of the additives in it and the fact that its questionable length of time spent frozen really limits (or completely annihilates) the potential for a live enzyme (good stuff that you’ll find in fresh raw fruits and veggies) to be present. You tell yourself these stories, but you know deep down, good food is barely any different from how it came from the earth (i.e. peeling a banana, or cooking the chicken is good) and is fresh. You know there is no way any of this heavily processed (actually engineered!) to appeal to our taste buds’ on an addictive level, is shaped to be a fun food, and/or live a long time on grocery store shelves, is actually any good for you.

So to get what you need the best advice I can give you is start by making sure every meal has:

* 1/2 of your plate filled with fruit and/or vegetables (1 meal should be fruit the others vegetables for healthy proportions).

*1/4 of every meal should be a protein-rich food. This would be meat, fish, poultry, beans, meat substitutes (not too many of these, most are filled with preservatives and fillers), eggs, some nuts (others are just very high in fat), and many dairy products (check the label and make sure, like nuts the product is not just high in fats)

*1/4 of your plate should be a complex carbohydrate. This is grains when they’re still brown, potatoes and sweet potatoes with the skin.

*Fats are still important and help initiate a bunch of very important bodily functions including release and regulation of a number of hormones, so don’t go cutting fat out! Healthy fats are very vital to our health and not enough can actually cause hormone imbalances. Since your hormones are the major controllers of how your body metabolizes energy I would recommend not depriving them of their much needed fats. That said 3 tbsp. a day is a good amount of healthy fat. This includes your salad dressings as well as oils used to cook.

Keep in mind each meal doesn’t have to be balanced as described above, just keep in mind that these are the proportions of food that you want to be eating every day. Most of us don’t get half the vegetables we need, too much high-fat protein like pork and beef, and all kinds of simple carbohydrates from grains which is just a pile of calories stripped of their nutrient value, prepared in a deep fryer and more than sprinkled with sugar, usually caked or crusted with it. Use these guidelines to start and be honest with yourself about the health value of your foods. Try recipes using spices and herbs, rather than tonnes of sugar and fat, to add flavour. Take on the food can be fuel and flavourful mindset, you’ll still enjoy it, kick-start your results and feel awesome!

For more tips on fitness and nutrition check us out on facebook, twitter, google + and instagram

And if you’re still having trouble getting results, we guarantee them, and offer a free consultation to get you started. Click here now to learn more.”

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness with appropriate and specific direction to original content.

Size Matters: how to get your portions under control (and not starve!)

If you’re new to fitness and health you may have gotten some great gains to begin with and now you’ve hit a plateau, or you may never have gotten many real weight loss results although you are fitter and stronger feeling. I guarantee this is because of what you are eating, and how much.

I am not even remotely suggesting you go on a diet, not even a little. I am suggesting you take up lifetime healthy eating habits. The suggestion is that you eat real food, that you eat all you want in the realm of vegetables, beans and legumes, and never starve yourself. That you get the right nutrients at the right times. And yes, at first this will seem like a diet because initially you will miss many of the “foods” and mindless quantities you previously indulged in.

I’ll be very brief on this first point, and delve deeper in the next installment on the “what”. Eat good food. You know what really good food is, it’s something your ancestors would have made to eat for a regular meal. Not a fancy meal, not for dessert or special occasions. That’s the short “what”, but let’s start off with the real detail in how much.

“Why start with how much?” you ask. Well because if you start with the right amount and the wrong food you quickly learn that you’ll starve. If you’re supposed to eat 7 servings of vegetables a day and only 3 servings of fat, you will quickly find yourself eating vegetables. While there are definitely better and worse vegetable preparation choices, you will still be eating much better than if your balance were leaning towards 7 servings of meat or dairy.

The most important notes on portion are the following

Measure your portions: eyeballing is good in a pinch, or once you’re an expert, but measuring keeps you honest. Even once you’re pretty experienced you’re best to return to the measuring cup for a week or so every once in a while, again it keeps you honest with yourself.

Learn what a serving is: A serving of cooked vegetables is different from raw. Nuts are measured at a 1/4 shelled. Some nuts and fruits, like macademia and avocado for example are high in fat and best considered fats instead of proteins or fruit, respectively. They are healthy fats, but fats nonetheless. Most cheeses have a bite-size amount as a serving, but cottage cheese is a whole cup per serving, and ricotta a 1/2 cup.

Understand the difference between a serving size, packages’ “serving size”, and portion size: The Canada Food Guide, American Food Pyramid, and most other bodies that advise on health (and even diets) have a fairly standard way of categorizing and measuring foods. Companies producing these foods do not always adhere to these standards when delegating a serving size to their food, it is often not particularly relative to anything we relate to a standard serving size, be wary of this when eating foods with nutrition information. The more processed and hard to categorize a food is, generally the more inconsistent their ideas of serving sizes are. Portion size is how much you put on your plate. You could eat 2 servings of bread in one meal and that would be 1 portion. People will use these words interchangeably and sometimes without much understanding. Now you know the difference, say whatever you want, as long as you understand the difference!

So take a look at one of the food guides and start to learn about how much of each food you should be eating every day for your sex and age (these are general guidelines, if you are very active at work or play you may need more!. This alone should help you to start yielding some results.

For more tips on fitness and nutrition check us out on facebook, twitter, google + and instagram

And if you’re still having trouble getting results, we guarantee them, and offer a free consultation to get you started. Click here now to learn more.

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness with appropriate and specific direction to the original content.